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WOD Monday December 3rd 2018

December 3, 2018


WOD Monday December 3rd 2018

 

A.) Mobility:
:60 seconds Couch stretch 
:60 seconds pigeon stretch
:60 second pry Squat

 

B.) Warmup
500m row 
Then
Oh wall squat therapy
3 sets of 3 reps
:3 second pause at 1/4 squat, 1/2 squat, and full squat (10 jumping air squats between sets)

 

C.) Back squat 6x3
(This is week 5 of our strength cycle, add 5# from last week, if you have missed weeks start where you left off)

 

D.) For Time:
21-15-9
Goblet squats 55/35
Man makers 50/35
(Scale weights as needed)

 

E.) 3 sets of weighted planks x:60 seconds
Superset with
Weighted good mornings x10 reps @30x1 tempo

Have fun, work hard, work smart, get strong, and #Trusttheprogram
Coach Joshua

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